6 ways to get a great night’s sleep this summer

Struggling to sleep in the summer heat? We show you some of the best ways to keep cool and score some great deals on mattresses and bedding.

To coincide with Emma's Black Friday Sale on beds, mattresses and bedding, we've put together a selection of summer sleeping tips to help you get a great night's rest.

1. Invest in the right mattress

When you're looking for ways to improve your sleep, you should start with your mattress. Mattresses generally last 7-10 years. If it's been a while since you last replaced yours, it's time to think about getting a new one.

You can find a comprehensive guide to choosing a mattress right here on Finder. But there are a few key principles to remember when you're looking at options.

• A mattress shouldn't be too firm or too soft – rather, it should provide your back and next with the support it needs, without causing discomfort.
• Your mattress should be able to help keep you cool at night.
• If you have a partner, look for a mattress that can absorb motion so you're not disrupting each other's sleep.

Let's take a look at the Emma Zero Gravity Mattress as an example. Currently on sale for 55% off for Black Friday, the Zero Gravity Mattress is a foam mattress that incorporates AirGrid technology.

AirGrid technology is a multilayered construction that allows for better back support and easy airflow, keeping you comfortable and cooler at night.

This also allows the bed to have reduced motion transfer. So if you or your partner moves around a lot during the night, it will reduce the chances of you two disturbing each other.

Explore the full range of mattresses on sale at Emma

2. Make sure you've got good-quality bedding

Uncomfortable sheets mean an uncomfortable night of sleep. So it's important to invest in bedding that will keep you cool and relaxed during the night.

Bamboo has become a popular material for sheets in recent years, thanks to its sustainability, softness and moisture-wicking properties. Emma currently has 25% off bedding sets as part of its Black Friday Sale.

You should change or wash your sheets regularly. It's very easy for grit, grime and sweat to build up – especially during the warmer months. So changing your sheets every 1-2 weeks is a good option.

Explore the full range of bedding on sale at Emma

3. Stay hydrated

Research from Penn State University has provided a broad indication that hydration and better sleep may be linked.

Government health guidelines suggest women should drink about 2 litres of water a day, while men should drink about 2.6 litres each day. This may vary slightly depending on your lifestyle and whether you have any particular health conditions (e.g. pregnancy, diabetes).

Explore the full range of beds, mattresses and bedding on sale at Emma

4. Work on your sleep hygiene

Many people have erratic sleep patterns because they don't practice good sleep hygiene. Over time, bad habits before bed can become a big problem.

There are some other principles to keep in mind, too:

• Go to bed at the same time every night.
• Wake up at the same time every morning – even on the weekend.
• Don't use your phone for at least an hour before bed.
• Dim your lights prior to heading to bed.
• Read before bed – this can help you drift off more easily.
• Cut back on caffeine and alcohol.

A comfortable, sturdy bed frame can also help to improve sleep hygiene. Once you've got this in place, you can start building up from there.

Explore the full range of bedframes on sale at Emma

5. Keep your room cool and dark

During summer, you need to stay dark and cool enough to be able to get to sleep easily.

If you find that too much light is getting into the room, you may want to invest in blackout blinds. More temporary measures, such as hanging up dark sheets over the window can also be useful in a pinch.

Staying cool can be enhanced by fans, air conditioners and evaporative coolers.

But it also hinges on the type of blankets and bedding you use, too. Mattress toppers can also help you keep cool. For example, Emma offers the Diamond Mattress Topper, which features temperature-regulating foam.

Explore the full range of mattress toppers on sale at Emma

6. Think about background noise

Background noise and sleep have a complex relationship. Some people can't sleep with it, others can't sleep without it.

For those who do enjoy background noise, you've got a plethora of options at your disposal. White noise generators, podcasts and TVs in the bedroom are just some of the most common.

However, if you're someone who can't sleep with any background noise, you need to take the appropriate steps to eliminate it.

Investing in earplugs or noise-cancelling headphones can be an effective way to block out the noise. You may also consider soundproof blinds, too.

Explore the full range of beds, mattresses and bedding on sale at Emma

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